Winter brings with it long, dark evenings and chilly nights that can often make it harder to drift off into a peaceful slumber. Whether it’s the cold air or the shift in your daily routine, the winter months can disrupt even the most consistent sleepers.
With the right changes to your environment and habits, you can embrace the season in comfort, waking up refreshed and ready for the day ahead. Here’s how you can optimise your sleep during the colder months.
Maintain the ideal bedroom temperature
While it might be tempting to crank up the heating or bundle up with multiple blankets, studies suggest that the ideal room temperature for sleep is between 16 and 18°C.
Too much heat can disrupt your natural circadian rhythm, making it harder to fall and stay asleep. Keep your bedroom cool by using light bedding or adjusting the thermostat before bed.
If you’re dealing with particularly chilly nights, invest in a high-quality duvet or a heated blanket for warmth without overheating.
Choose the right winter bedding
In winter, the material of your bedding can make all the difference. Opt for fabrics like cotton or linen that allow your body to breathe while still providing warmth.
Choose sheets and blankets that regulate your temperature effectively. You don’t want to overheat under heavy blankets, nor should you be left shivering. Layering is a good strategy – add or remove blankets as necessary, depending on how warm or cold you feel throughout the night.
Upgrade your sleep surface
If your mattress is showing signs of wear or isn’t providing the support you need, winter is an ideal time to consider upgrading your sleep surface.
A new mattress can transform your sleep quality by providing the right balance of support and comfort. Choose one that suits your body type and sleeping position, whether that’s a firm mattress for back support or a softer one for those who sleep on their side.
Remember, a mattress should be replaced every 7-10 years to ensure optimal comfort. If a new one isn’t an option right now, try using a mattress topper to enhance support and cushioning during colder nights.
Create a relaxing bedtime routine
The darkness of the season can make it easier to wind down earlier. Take advantage of this by crafting a calming bedtime routine that signals to your body it’s time to sleep.
Begin by dimming the lights an hour before you go to bed, and opt for relaxing activities like reading, journaling, or gentle stretching. Limit screen time in the hour before bed to avoid the disruptive effects of blue light on your circadian rhythm.
A warm bath or a cup of herbal tea can also help to prepare your body for sleep, making it easier to drift off when your head hits the pillow.
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